Friday, February 2, 2018

WOD

The WOD is up! Sat, 2/3/2018 CrossFit Remember tomorrow is 9am CrossFit, 10am MarbleFit and 11am Mobility WOD! Strength Bench press 2 rep max for the day Wod Teams of 2 23 min AMRAP 60 ft OH walking lunge (45/25) (syncro) 40 burpee to plate 20 GHD 10 wall walks Sat, 2/3/2018 MarbleFit 750m Row Land exactly on 750m! Top 4 people Under/Over pick the cards for the following events! ________ Top 4 people pick 3 cards in each stack that will represent the reps of each movement for the 6 Minutes. If a Joker is pulled that means 5 Rep EMOM of that Exercise. --Diamond Series-- AMRAP 7 Minutes Deadlift Sit Ups KB Swings --Club Series-- AMRAP 6 Minutes Snatch Toes to Bar Rope Climb --Heart Series-- AMRAP 5 Minutes Cleans Coffin Sit Ups Box Jump Overs --Spade Series-- AMRAP 4 Minutes Thrusters Burpees Pull Ups ________ Tabata: Team Russian Twist! Everyone in line passes (10) 10lb plates back and forth. 30 seconds of work followed by 10 seconds of rest. If 10 or more people split into 2 groups. https://syncapp.wodhopper.com/gym/12255/#scoreboard-date=02/03/2018#autoOpenWod=t #wodhopper

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